The Importance of Range of Motion to Athletic Performance

As an athlete, strength and conditioning are likely a large part of your workout plan. But have you considered the importance of range of motion (ROM) to your overall performance?

What is range of motion?

Range of motion is joint flexibility. It measures the full potential of movement of a particular joint. There are two types of ROM: active and passive.

Matthew Rennels, DO, sports medicine provider with the ProMedica Sports Medicine Institute, describes active ROM as the ability to activate muscular patterns and take your joint through its range of movement. In other words, active ROM is you moving your joint on your own.

Passive ROM is when another person moves the joint for you to access your range of motion.

“There shouldn’t really be a difference between a person’s active and passive range of motion. However, it’s not uncommon to see a difference in range,” Dr. Rennels shares.

Why Range of Motion Matters

Limited range of motion can inhibit your athletic performance. “For example, if you’re a pitcher, a shoulder that doesn’t have the full range of motion may decrease the velocity and strength of a pitch,” Dr. Rennels shares.

This can translate to any joint or activity. Producing and maintaining a full range of movement in all of your joints can be integral to improving your athletic performance, strength and endurance.

Changes in Range of Motion

A reduction in range of motion may occur due to a soft tissue change or a bony structure getting in the way. Reduction in ROM related to a soft tissue change can usually be addressed with stretching exercises targeted to that joint. For example, if you’re noticing a reduction in hip mobility, hip flexor stretches may address the issue.

Reductions in ROM due to bony structures cannot usually be addressed without professional help. Examples of this type of reduction include dislocation, fracture or joint infection.

Accessing Range of Motion

Every joint has an expected complete range of motion value. When being accessed for ROM, the provider will look at the normal range of values for a particular joint. They will then assess if your joint is within the normal range.

When accessing ROM, Dr. Rennels recommends considering using your baseline and considering how you feel doing the activity. You know the normal range in which your joints can move. “Any sudden change in range of motion could signal a problem and an evaluation should be sought out,” Dr. Rennels shares. “A discrepancy between your range of motion in a joint on the left side of the body versus the right side can also signal a problem.”

If you’re experiencing pain, and your range of motion does not improve with stretching and strengthening exercises targeted at that joint, you should seek consultation with a medical professional.

A provider may recommend further testing or physical therapy to help improve your joint function.

Maintaining Range of Motion

If you’re not experiencing range of motion issues now, keeping up on a stretching and flexibility routine can help you not experience future issues. Stretch after a workout for at least 10 minutes to maintain your flexibility and range of motion. Hold each stretch for at least 30 seconds to gain flexibility and improve range of motion in that joint.

Focusing on mobility can also help you maintain range of motion while improving other aspects of your physical fitness. “Mobility can be simply thought of as the ability to move freely through the full range of motion. This includes flexibility, strength training, coordination and balance,” Dr. Rennels shares.

Working toward optimal mobility can help an athlete maximize the potential for each joint or body structure. Dr. Rennels shares that most fitness classes and personal trainers focus on improving mobility, and many great mobility resources are available on YouTube.

Dr. Rennels shares, “The goal of improving range of motion is to preserve the joint, decrease your risk of injury and help that joint reach its full potential.”

Matthew Rennels, DO
Dr. Rennels is a sports medicine provider with ProMedica Sports Medicine Institute. View his profile.